Ngelixa abaninzi abantu bayazi ukuba ukutshaya kakubi kwimpilo yakho kwaye ukutya ukutya okuninzi okungafunekiyo akuyona into enhle kwinqanawa, kukho enye imikhwa emibi ekhohlakeleyo enokuthi ingabhubhisa ubomi bakho.
Enye yale migaqo ingaba nzima ukuyiqonda, ingakumbi ukuba iyingxenye yesiqhelo esivamile. Awuyi kubona nayiphi imiphumo emibi ngokukhawuleza. Kodwa ekuhambeni kwexesha baya kuthatha ubunzima obukhulu kwiinkalo zakho, impilo yempilo kunye nentlalo yengqondo. Jonga ukuba wenza nayiphi na yezi zinto ngokuvumelana.
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Ukuvuselela iziganeko ezixinezelekileyoUkucinga ngesiganeko esichukumisayo esivela kwixesha lakho elidlulileyo-ingaba bekuyiminyaka emihlanu edlulileyo okanye emihlanu imizuzu edlulileyo-akusizi kakuhle impilo yakho yengqondo.
Ucwaningo olwenziwa ngo-2017 olupapashwe kwiCandelo loChando noPhando luye lwafumanisa ukuba ukukhanya (ukugxininisa ekukhathazekeni komntu ngokuchasene nokufumana isisombululo) kukhokelela kwimpawu ezidakisayo. Abantu abaninzi becinga ngomcimbi oxinzelelekileyo, mhlawumbi babeza kukhulula. Abaphandi baye bafumanisa ukuba ukunciphisa ukuhluthwa kunceda ukunciphisa uxinzelelo.
Qaphela ukuba ungakanani ixesha ochithayo ucinga ngeziganeko ezicinezelayo ebomini bakho. Kunokuba uvuselele izinto ongeke uguqulwe, zibophe ukubeka amandla akho kwizizathu ezibalulekileyo-njengokucwangcisa ikusasa okanye ukuzonwabisa ngexesha.
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Ukuxhamla Kwabahlobo BakhoNgendlela efanayo, unokucinga ukuba ukubiza umhlobo ukukhalaza ngosuku lwakho olubi kukunceda ukukhulula iimvakalelo eziphazamisayo. Kodwa kunokuba ukhulule iimvakalelo ezimbi, uphando lubonisa ukuba ukuvama kunokwenzeka ukuba kukhulise iimvakalelo zakho ezimbi.
Uphando olwenziwa ngo-2011 olupapashwe kwi- Journal of Clinical Child ne-Adolescent Psychology lufumene unxibelelwano phakathi kokubambisana (ukuziphatha apho ubuhlobo bentanga bujoliswe kwiingxoxo ezibizileyo) kunye nokuxinezeleka. Abantwana abavame ukuvuselela iingxaki zabo ngontanga banokuthi bafumane ukuxinezeleka.
Ewe, ukuvama akuyona into embi kubantwana. Uphando lwe-2008 olupapashwe kwiHormones kunye nokuziphatha lufumanisa ukuba ukuthetha ngeengxaki kunye nabahlobo kwandisa ama-hormone okuxinwa kwabasetyhini.
Ngoko ngoxa usenokucinga ukuba ukuthetha ngeengxaki zakho nabahlobo bakho kunciphisa uxinzelelo, ukuvuselela ubunzima bakho kunokunyusa iimvakalelo zakho ezintle kwaye ugcine unamathele.
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Ukusebenzisa UkuzigxekaIngaba uzibiza ngokuthi uyisiphukuphukuzo xa usenza iphutha okanye uveza zonke izipho ozenzayo xa uhamba kwisibuko, ukugxeka ukuzincoma kungenza ube ngumkhuba wobomi.
Ukuzibetha nokuzibeka phantsi kukubi kwimpilo yakho yengqondo. Uphononongo luka-2014 olupapashwe ngoBuntu kunye noLuhlu lwabantu ngabanye luboniswe ukuba ukugxekwa ngokukhawuleza kwandisa iimpawu eziphazamisayo.
Ukuzithemba, ngakolunye uhlangothi, kuye kwaxhamla kwimpilo yengqondo kunye nokuzinza okukhulu.
Ukutshintsha indlela ocinga ngayo kunokukunceda uzive ungcono. Ingumkhuba onzima wokuphuka, kodwa ngokuzama, unokufunda ukuphuhlisa intetho engaphakathi.
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Ukungena Ngengqondo Ngomqulu WezoLuntuEnoba uhamba nge-Facebook okanye uthanda ukudlala kwiPinterest, ukuchitha ixesha kumajelo asekuhlaleni kungabikho kwimpilo yengqondo yakho.
Okumangalisayo kukuba, uphando lufumene ukuba imidiya yoluntu yenza ukuba uzive wedwa. Ixesha elithe xaxa abantu bachitha kwiindawo zentlalo zentlalo, abade bazibona bebodwa. Ukuzihlukanisa kwezentlalo kukubi ngenxa yokuphila kwakho kwengqondo nangokwenyama.
Ukuba ingaba ifoto yeholide okanye umfanekiso wesithuthi esitsha, ukujonga ezinye izithuba zentlalo yoluntu kunokubangela ukuba ugqibe ngobomi bakho abuxhomeki kwimpilo yomhlobo wakho. Kwaye uphando lubonisa ukuba uthanda abahlobo bakho kwimidiya yoluntu kunokunyusa ingozi yokuxinezeleka.
Ukongezelela, uphando lubonisa abantu abaninzi bacinga imidiya yoluntu iya kubanceda bazive bebhetele-ukuze baqhubeke bebuyela eminye. Kodwa, eneneni, abaphandi bafumene ixesha elichithwe kumajelo asekuhlaleni banciphisa imizwa yabantu.
Esikhundleni sokuba uchithe iiyure zokuhamba ngokusasaza ngeendaba zoluntu, ungcono ukutshala ixesha lakho namandla ukuze ube ngumntu ongekho ngaphakathi. Yidla isidlo sasemini kunye nomhlobo, fonela umntu kwifowuni, okanye ulungise isidlo kunye nosapho lwakho olude. Ukusebenzisana kwangempela-ntle kwentlalo kunokuphucula kakhulu impilo yakho.
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Ukuhlala EmuvaUnokuba ucinga ukugxotha ixesha lokulala enye imizuzu engama-30 kukunceda ufeze imisebenzi embalwa ngaphambi kokulala. Yaye mhlawumbi ucinga ukuba uya kuphumla ngenxa yokuba uya kulala kusasa kamva.
Kodwa iifundo zibonisa ukuba xa ubuthongo kunokuba luleke ngokubaluleka nje ngokuba ulala kangakanani. Ukuhlala ngokukhawuleza nokulala kamva ekuseni kunokunyusa amathuba okuba wenze izigqibo zempilo ezimbi emini.
Ucwaningo olwenziwa ngo-2016 olupapashwe kwi- American Academy ye-Sleep Medicine lubonise ukuba ixesha lokulala ixesha elide lidibaniswa nokutya okukhawulezayo nokutya okuncinci, ikakhulukazi kubantu. Ukongeza, abantu abaye balala emva koko balala emva koko babengenakukwazi ukwenza imisebenzi yomzimba.
Ukulala ngexesha elifanelekileyo kunye nokuvuka kusenokuba nzima ukuba ufunde ukuqala xa ubona i-owl ebusuku. Kodwa ekuhambeni kwexesha, uya kutshintshwa kwishedyuli yakho entsha kwaye kunokukunceda wenze izigqibo ezinempilo kuwe yonke imini.
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Ukuchitha imaliNangona kuthengwa kokunyanzeliswa kwivenkile okanye ekuthengeni ebusuku ebusuku kungenza uzive ungcono kancinci, ukuvuthela ibhajethi yakho kunokuba nemiphumo emibi kwixesha elide. Kwaye igalelo lingakhula ngaphaya kweengxelo zebhanki yakho.
Uphononongo olwenziwa ngo-2013 kwi- Clinical Psychology Review lwafumana ukulungelelana phakathi kokugula kwengqondo kunye neengxaki zemali. Abaphengululi baphetha ukuba amathuba okuba nengxaki yempilo yengqondo kathathu ephakamileyo phakathi kwabantu abanamatyala.
Kwakukho unxibelelwano oluphezulu phakathi kokuzibulala kunye netyala. Abantu abagqibezela ukuzibulala bangamaxesha asibhozo ngaphezulu ukuba babe netyala.
Ngokuqinisekileyo, isifundo sobudlelwane asinakubonisa ubungqina. Ingaba ityala linomdla wokugula kwengqondo? Okanye ingaba ukugula kwengqondo kuthintela kwi-matyala? Akukho mntu uyazi ngokuqinisekileyo. Kodwa yintoni eqinisekile ukuba loo matyala angakhokelela kumanqanaba aphakamileyo oxinzelelo. Yaye ingcinezelo enkulu ingaba yingozi kwimpilo yakho.
Ngoko lawula iimali zakho ngokudala uhlahlo lwabiwo-mali. Ukufumana iimali zakho ngendlela-kunye nokuchitha kwimida yakho-kunokuba nefuthe elihle ekugculweni kwakho kobomi bonke.
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Bukele i-tvNgelixa abaninzi abantu bayazi ukuba ukuba ityala lesithambisi libi emzimbeni wakho, uphando lubonisa ukubukela kakhulu i-TV kukulungele ingqondo yakho.
Ucwaningo olwenziwa ngo-2016 olupapashwe kwi- JAMA Psychiatry lufumene ukuba ukubukela ithelevishini ephakamileyo kunye nomsebenzi osemgangathweni owenziwe ngumntu osemdala kwakuhlanganiswe nomsebenzi ophezulu wesigqeba sempilo kunye nesantya sokuqhubela phambili kwisantya.
Abaphandi bafumanise ukuba abantu abangaphezu kwama-3 iiyure zeTV ngosuku ngeminyaka engama-25 benza kakubi kwiimvavanyo zengqondo xa kuthelekiswa nabantu ababukele i-TV encinane.
Ukutshintshana kwexesha leTV kumsebenzi wokwenyama kungaba ngumphambili kwimpilo yengqondo. Ngoko kunokuba uphendule kwiqhekeza emva komsebenzi onzima eofisini, hamba uhamba okanye uthinte i-gym. Kuya kuba kuhle kumzimba wakho kunye nengqondo yakho.
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Ukudla ukudlaIngaba utyeshela umnyango ngaphandle kokutya isidlo sakusihlwa okanye usuke utywina isidlo sasemini unethemba lokuba uzonqumla umlenze wakho, ukunqumla ukudla kunokuyingozi ngaphezu kokucinga.
Uphononongo luka-2007 olupapashwe kwiMetabolism lubonise ukuba ukusila ukutya akuthethi iikhalori ezimbalwa. Uninzi lwabantu ludla kakhulu kwisidlo esilandelayo ukuze benze isidlo sasidla.
Ukungaphumeleli isidlo kubangelwe utshintsho olunobungozi bokungcola. Emva kokudlula ukutya, abantu bafumana amazinga okutya okuphakamileyo okukhawuleza kunye neemeko zempendulo ye-insulin ezilibaziseko ekugqibeleni ekukhokelela kwisifo sikashukela.
Yenza ixesha lokutya kwaye unamathele ekudleni okunempilo. Ukutya ngexesha eliqhelekileyo kunokukunceda uhlale unamandla kwaye ugxile kulo lonke usuku, ngelixa likunceda ukuba ugcine ubunzima bomzimba obuphilileyo.
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Ukutya Xa UngelambileKukho izizathu ezininzi onokuzifikelela kwi-snack okanye uzilungiselele isahlulo sesibini xa ungelambile ngokwenene. Ukutya ngokomzwelo, ukutya kokuhlwa, okanye ukuwudlulela kwimicimbi yezenhlalakahle zizathu ezimbalwa nje onokutya ngaphezu kokufunayo.
Ukusebenzisa iikhalori ezongezelelekileyo kunokubangela ukuba ukhuluphele. Kwaye ubunzima obuninzi bunyusela umngcipheko weengxaki ezahlukeneyo zezempilo ezifana:
- Uhlobo lwe-2 lweswekile
- Igazi elonyukayo
- Isifo senhliziyo kunye nemivimbo
- Osteoarthritis
- Ukulala ngomoya
- Ezinye iindidi zeekresela
- Izifo zesifo
Ukugcina ubunzima obunempilo, kubalulekile ukusebenzisa ukutya ukunyusa umzimba wakho, kunokuyisebenzisa njengendlela yokuzonwabisa okanye ukunciphisa uxinzelelo. Lumkele amaxesha apho ukutya kungekhona kwi-biological njala.
Zama ukuhamba, ukuqhuba umsebenzi wokuzilibazisa, okanye ukucamngca njengendlela yokujamelana neemvakalelo ezingaxhalabisi okanye njengendlela yokuzinzisa umzimba wakho. Ukunciphisa i-caloric intake kunokukunceda uhlale ubomi obude, obuphilileyo.
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Ukuhlala kakhuluUkuba usebenza kwi-ofisi yokubeka i-ofisi, kukho ithuba elihle lokuchitha ixesha elihle uhleli. Kwaye ukuhlala ixesha elide kungabikho kwimpilo yakho.
Iziphathamandla zokuziphatha ezidlulileyo zidibene nomngcipheko wokwanda kwemicimbi yempilo enjenge-fetes, uhlobo lwesi-2 lwesifo sikashukela , nesifo se-cardiovascular .
Ukuchitha ixesha elininzi kwihlalo we-ofisi kungabikho okubi kwimpilo yakho yengqondo. Uphando lubonisa abantu abahlala kakhulu banomngcipheko ophezulu wokudandatheka.
Ukufumana ubuncinane iyure enye yemihla ngemihla inokukunceda ukukhawulelana nemiphumo yokuhlala kakhulu. Zama ukujikeleza imizuzu embalwa nganye kwisiqingatha seyure ukugcina umzimba wakho nengqondo yakho ibe bhetele.
> Imithombo
> Byrd-Craven J, Geary DC, i-Rose AJ, iPonzi D. Co-ruminating kwandisa i-hormone yoxinzelelo kwabasetyhini. IiHormones kunye nokuziphatha . 2008; 53 (3): 489-492.
> I-Connolly SL, i-Alloy LB. Ukuhluthwa kubandakanyeka kunye noxinzelelo lobomi ukuchaza kwangaphambili iimpawu ezidandathelisayo: Ukuhlola okusisigxina kwexesha lezemvelo. Uphando loPhando kunye noPhando . 2017; 97: 86-95.
> Frost RL, DJ Rickwood. Ukuphononongwa ngokuchanekileyo kweziphumo zempilo yengqondo ehambelana nokusetyenziswa kwe-Facebook. Iikhomputha zoLuntu . 2017; 76: 576-600.
> Lazarevich I, Camacho MEI, MDC yaseVelázquez-Alva, iZepeda MZ. Ubudlelwane phakathi kokukhuluphala, ukudandatheka kunye nokutya ngokomzwelo kubantu abadala. Ukutya . 2016; 107: 639-644.
> Richardson T, u-Elliott P, uRoberts R. Ubudlelwane phakathi kwetyala elingenakuthenjiswa kunye nempilo yengqondo kunye nempilo: Ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kwemeta. Ukuhlolwa kweSiklinikhi yePhysical Psychology . 2013; 33 (8): 1148-1162.